The Kettlebell High Pull is a compound exercise that works many small and big muscle groups and joints including arms, hips, shoulders, forearms, abs, and many other core muscles. High Pulls are often implemented as an intermediary exercise between one-arm kettlebell swings and kettlebell snatches.

The High Pull is a high intensity exercise that works your entire body. Make sure you've mastered the One-Arm Kettlebell Swing before progressing to the High Pull. Progressing gradually from easier to more difficult kettlebell exercises will ensure all muscles involved have optimal strength to handle the resistance you're putting on them. Progressing too quickly will get you injured.

Preparation:

1) Stand with your legs shoulder-width apart, knees slightly bent and back straight.
2) Lay the kettlebell half a metre away from you on the floor. Doing so will generate momentum and allow to swing immediately after you lift the iron from the floor.
3) Grasp the kettlebell handle one-handed with an overhand grip.

Execution:

1) Start like a normal Kettlebell Swing by lifting the kettlebell from the floor and swinging it between the knees.
2) When the kettlebell passes between the legs, thrust your hips and swing the weight up to shoulder level bending the elbow.
3) Swing the kettlebell back down and repeat. Switch sides after you've done some reps.

Pawel Recommends:

1) Squeeze your abs and glutes as hard as you can for a second at the top of the swing as this will make you stronger and add torso stability.
2) Don't lean forward or backward unless you want to get injured.
3) Don't round your back unless you want to get seriously injured.